Are we naturally programmed to focus on the negative? It’s a question many of us have asked, especially during tough times. While I wouldn't say we are biologically wired to think negatively, it is true that our minds tend to dwell on what worries us, what we regret, or what went wrong.
When we overthink, it’s rarely about the good things happening in our lives, right? Instead, we get caught up in our fears, past mistakes, or things we feel bad about. This negativity can become a trap that prevents us from seeing the positive.
It’s not that we’re incapable of thinking positively; it’s just that when we’re stuck in a negative headspace, it’s harder to recall the good. In moments of stress or anxiety, our focus narrows, and we often forget our achievements or the things that bring us joy.
So, how can we break out of this negative thought cycle? One simple but effective strategy is to start documenting positive moments when you’re feeling good. I often recommend writing down your positive thoughts and achievements—especially when you’re in a great mood—because in the low moments, it’s nearly impossible to come up with them on the spot.
Here’s how you can start:
We tend to forget the good things when we’re overwhelmed by stress or negativity. But by writing them down, you’re creating a resource you can turn to in those difficult times. It helps break the cycle of negative thinking and serves as a tangible reminder of the positives in your life.
One of the reasons we spiral into negativity is that we forget our successes. In moments of self-doubt, our brains seem to block out all the things we’ve done well. It’s hard to give yourself credit for your achievements when you’re in a bad place mentally.
By documenting those wins—big or small—you give yourself a tool to fight back against that negativity. It could be as simple as writing, "I had a productive day at work" or "I made a healthy decision today." These little reminders add up and help shift your mindset when you need it most.
While these strategies can help shift your mindset, it’s important to remember that chronic negativity and overthinking can sometimes be more than we can manage on our own. If you find yourself consistently stuck in negative thinking patterns and feel that nothing seems to help, it may be time to reach out for additional support. Therapy with a trained professional can offer guidance, tools, and personalized strategies to help you break free from these cycles and navigate your mental health journey. Don’t hesitate to seek help—working with a therapist can make all the difference in finding long-lasting relief and improving your overall well-being.
Negative thinking may feel automatic at times, but it doesn’t have to be your default. By practicing the habit of writing down positive thoughts and achievements when you’re in a good headspace, you give yourself a powerful tool to combat negativity. Over time, you’ll find it easier to shift your focus toward the positive, even on your toughest days.
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